Healthy life style & proper sleep for professionals

Topic is regarding how to live a healthy life style during our professional study which is much more demanding as per physical and mental health .this is to prove a dictum that healty brain lives in a healthy body. One should know the importance of good sleeping habits which is much more important to become healthy.

1. Healthy life style & sleep Dr Pankaj Kr Verma Associate Professor Department of ENT

2. Physician who engage in healthy life style serve as a role models and are more likely to counsel and motivate patients to modify unhealthy habits such as poor diet, physical inactivity and smoking.

3. Various studies have suggested a decline in physical activity, diet quality, life satisfaction and general health during medical school.

4. A study published in International Journal of preventive medicine in year 2013 by JA Majra . Study conducted on 176 respondent of two medical colleges from southern India. No. of smokers had increased from 24( 13.6%) to 46( 26.1%) No. of alcohol consumers from 34(19.3%) to 77(43.8%) No. of students doing any physical activity decline from 76(43.2%) to 43(24.4%)

5. A healthy life style is a way of living that lower the risk of serious illness or premature death.

6. Major life style changes are commonly observed among university students. Academic, social and financial pressure can lead to both physical and mental health problems which have negative effect on educational success and further lead to insomnia, poor sleep quality, high depression rate.

7. Medical studies are undoubtedly psychologically challenging and can become stressful for students. The main cause of stress were academic pressure, perfectionism and emotionally charged clinical environment.

8. Medical students are considered to better understand the importance of physical activity and balanced eating habits.

9. 60 % of life style factors are associated with human health. A large scale cohart study suggested that… The people who slept regularly 7 to 8 hrs per day Eat regular healthy meal Do regular physical activity Didn’t smoke Do limited alcohol consumption They all had fewer health complications and were less frequently ill.

10. Heath and life style behavior- BMI = kg/m 2 Underweight = < 18.5 Normal weight = 18.5 – 24.9 Overweight = 25 – 29.9 Obesity = > 30

11. Physical activity- Walking, swimming, gymnasium, running Frequency of eating habit- Choosing healthy food Avoid consumption of fast food Avoid consumption of sweetened drinks Sleep – hours & quality Smoking & alcohol- avoided

12. Benefits of sleep Better productivity and concentration Lower weight gain risk Better caloric regulation Greater athletic performance Lower risk of heart diseases More social and emotional intelligence Preventing depression Lower inflammation Stronger immune system

13. Recommended sleep for adult is 7-8 hrs per day. As well as the number of hours, the quality of sleep is also important.

14. Signs of poor quality sleep Walking in the middle of the night . Still not feeling rested after an adequate number of hours sleep

15. To improve sleep quality Going to bed around the same time each night Spending more time outside and being more active during the day Reducing stress through exercise, therapy or other means

16. Summary Sleep is a vital, often neglected, component of every persons overall health and well being. Sleep is important because it enables the body to repair and be fit and ready for another day . Your role as a doctor in the future is to treat illness and provide guidance about healthy life style